How to Eat in order to Gain Mass

There’s nothing more frustrating than spending hours and hours in the gym and not having anything to show for it. Even if you’re getting stronger and able to lift more weight, you still might not be able to see much difference in your body. If you’re having trouble growing and getting bigger and you’re working hard in the gym, then there’s only one solution: Eat more!

Things You'll Need

  • Food
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Instructions

  1. How to Eat to Gain Mass

    • 1

      Calculate how many calories you need to maintain your current weight by multiplying your body weight by 12. To gain muscle, you’re going to have to take in more.

    • 2

      A very successful way to put on weight and stay healthy is to follow the 40-40-20 rule. That is, 40 percent of your calories should come from carbohydrates, 40 from protein, and 20 from fat. A gram of protein and a gram of carbohydrates are each four calories. A gram of fat is nine calories.

    • 3

      Do the math. Let’s use the example of someone who weighs 180 pounds. This would mean you need approximately 2160 calories every day to maintain this weight. This would break down to roughly 864 calories from carbohydrates, 864 calories from protein, and 432 calories from fat. This equates to 216 grams of carbohydrates and protein each, and 48 grams of fat.

    • 4

      Because you have to eat more than the minimum to gain weight and you’re also burning calories at the gym, you’ll have to add significant calories in the correct ratio to gain. Start slowly, eating an extra 100 hundred calories every day for the first week, then 200 calories every day for the second week. Slowly increase it until your body responds by putting on weight.

    • 5

      In order to be most effective, it is best that you spread your meals out over the entire course of the day. Instead of three meals a day, aim for six, each one containing the 40-40-20 ratio of nutrients. This will help minimize fat gain and put the calories to more efficient use: building muscle.